High-Protein Banana Oat Muffins
Moist, naturally sweet banana muffins made with oats and protein powder—perfect for snacking, post-workout refueling, or a quick breakfast on the go.
PROTEIN 16g
CALORIES 206
P:E RATIO 7.8
TIME 28m
YIELD 6
P:E 7.8
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 medium ripe bananas, mashed FLAVOR
1 cup (90g) rolled oats CARB BASE
2 scoops (60g) vanilla whey protein powder FLAVOR
2 large eggs 16G PROTEIN
1/4 cup (60ml) unsweetened almond milk DAIRY
2 tablespoons honey FLAVOR
1 teaspoon baking powder FLAVOR
1 teaspoon cinnamon FLAVOR
1/2 teaspoon vanilla extract FLAVOR
Pinch of salt FLAVOR
2 tablespoons chopped walnuts (optional) FLAVOR
MEAL PREP LOGISTICS
- Storage: Store in an airtight container at room temperature for 2 days, in the fridge for 5 days, or freeze for up to 2 months.
- Batching: The riper the bananas, the sweeter the muffins. Use spotted bananas for best results.
- Reheat: Microwave for 20-30 seconds from fridge, or 45 seconds from frozen.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners or spray with cooking spray.
02
HIGH HEAT SEAR
In a blender, combine oats, protein powder, baking powder, cinnamon, and salt. Pulse until oats are finely ground.
03
VEGGIE STEAM-SAUTÉ
Add mashed bananas, eggs, almond milk, honey, and vanilla. Blend until smooth.
04
THE MACRO PREP
Divide batter evenly among the muffin cups (about 2/3 full). Top with chopped walnuts if using.
05
STEP 5
Bake for 16-18 minutes until a toothpick inserted in the center comes out clean.
06
STEP 6
Let cool in the tin for 5 minutes before transferring to a wire rack.